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240208

Announcements

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THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

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CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

:30 jumping jacks

1 set

10 single-leg toe touches/leg

20 alternating reverse lunges

:30 mountain climbers

1 set

10 unweighted good mornings

20 walking lunge steps

:30 up-downs

SKILL WORK

3 sets:

1-5 GHD hip and back extensions

– Rest 1:00-2:00 between sets.

SPECIFIC WARMUP

RUSSIAN KETTLEBELL SWING | 10:00

1 set:

10 single-arm kettlebell swings to shoulder height, right arm

100-meter jog

10 single-arm kettlebell swings to shoulder height, left arm

50-meter kettlebell carry

10 Russian kettlebell swings (two hands)

50-meter kettlebell carry

10 Russian kettlebell swings (two hands) at workout weight

50-meter kettlebell carry

WORKOUT

Metcon (Time)

RX

5 rounds for time:

25 Russian KB swing (35/53 lb)

100-m KB carry

– Use one KB.

INTERMEDIATE

Same as Rx’d

BEGINNER

4 rounds for time:

20 Russian KB swing (18/26 lb)

100-m KB carry

– Use one KB.

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/side

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